“If you’re going through a really tumultuous time—a relationship is breaking up, someone who is very close to you is ill, you’ve lost a job, you’re having a housing crisis—in those moments, it’s going to be that maintenance of a routine and the accountability that somebody else needs you which is actually going to carry you through that crisis.”

It’s important to have people in our lives who care. This may be a parent, spouse or caregiver, but can also extend to all kinds of supportive relationships.

The people around us are able to reflect back the good they see in us, giving us a sense of personal affirmation. Find a supportive place—with your family, at school, in the workplace or community—that lets you show who you are and tells you that you’re valued.

We all need to feel like we’re in control of our world. Seek out an environment, whether at home or at work, where you can make decisions for yourself and feel empowered by your actions.

Belonging is a basic human desire. Become part of a community that offers you acceptance and support.

Looking to the future reminds you that things will get better. Self-reflection—on what you have, who you are and the people who support you—fosters gratitude for all the good things in your life. Try to surround yourself with the people and places that reward positive thinking and encourage you to have hope for the future.

Support systems help us meet basic needs like financial security and healthcare in times of crisis.

Silken Laumann is a four-time Olympian and one of Canada’s most inspirational leaders, a bestselling author, a child and mental health advocate and a life coach. Her Olympic story is legendary and inspirational. As reigning world champion, she fought back from a devastating rowing injury to win a bronze medal in the 1992 Summer Olympics. Laumann speaks candidly about her athletic success and triumph over physical adversity, but also the intense personal challenges of her past and the fierce determination she applies to living a bold, loving and successful life today.

As the Canada Research Chair in Child, Family and Community Resilience and Professor of Social Work at Dalhousie University, as well as a family therapist, Professor Michael Ungar has helped to identify the most important factors that influence the resilience of children and adults during periods of transition and stress. He is the author or 14 books that have been translated into five languages, numerous manuals for parents, educators and employers, as well as more than 135 scientific papers.